Years ago, I had a physical therapist give me the analogy that when you sleep at night, your brain gets a total reboot, much like turning your computer off and then back on.

That has always stuck with me, and later in my life, when I started digging into hormone health research, this came to light again in so many ways. As my own progesterone started to wane in my early 30’s, I noticed a drastic difference in my sleep quality. Prior to this, I had never had any issues sleeping (unless, of course, I had a cup of coffee too late in the day). I would sleep 7+ hours and wake feeling rejuvenated.

But in my 30’s, things changed. I was able to fall asleep, but often, couldn’t stay asleep. I would wake around 4 or 5 am in what would feel like a panic attack, feeling “tired but wired” and unable to fall back to sleep. Then, by late afternoon, I would crash and burn, ready for a nap on the couch. 

Something was off. 

For me, that something was my cortisol. When we did the proper testing, we discovered that my cortisol was rock bottom all day long, indicating adrenal fatigue. Note: Both high and low cortisol can cause eerily similar symptoms, and both are definitely check engine lights flashing to warn you something is awry.

At this time in my life, I embraced healing my adrenals. I started by adding sea salt to my water, taking daily adrenal support capsules, scaling back the intensity of my workouts, and more. Slowly, over the course of 3 to 4 months, I started to feel my energy come back, and my sleep quality improve.

So what exactly happens when someone doesn’t get adequate sleep? Not just the number of hours but the quality of those hours? 

Most commonly, you find yourself getting sick more frequently. For some people, blood pressure could increase, your cancer risk increases, your body holds onto weight, and you are more prone to blood sugar fluctuations (the ultimate “bad” hormone imbalance issue). In recent years, research has also shown that low quality of sleep is highly connected to Alzheimer’s, especially in women who face drastic decline in estrogen during menopause and beyond. Interesting, to say the least. 

How can we improve our sleep?

These are the tricks and supplements that worked for me:

1. Take your magnesium supplementation an hour before bedtime. Note: Please be sure you’re taking the right amount of magnesium. Ask your doctor for details. Magnesium is a natural sleep aid, and helps anxiety by aiding the body in relaxation.
2. Consider L-theanine drops for better sleep quality. Melatonin steals the show on popularity, but my body actually responded to L-theanine much better. Ask your Dr. how this might work for you.
3. No electronics 90 minutes before bed. Use low, amber lighting in your house, and yes, shut off the TV, phone, and tablets. Blue light causes brain disturbance! If you absolutely must, be sure you’re using blue light blocking glasses. Things like taking a warm bath or reading a book can help relax you and prepare your body for sleep.
4. Be sure your thermostat is set to a cool temperature. 65-69 degrees Fahrenheit is ideal for sleep. Light clothing is also ideal.
5. Avoid caffeine after noon each day. Caffeine has been proven to disrupt quality of sleep EVEN for those individuals who metabolize it well late in the day. Keep your coffee to the mornings, friends!

 

These are just a few ways to optimize your sleep. Without the brain reboot, everything in our body can become off kilter. Taking control of your sleep habits is one of the top two things you can do to get your hormones back in balance. While society laughs at lack of sleep, especially for young moms, the reality is… it matters. It really, truly matters.

xoxo,

Jenny